Thread: 1.5 mile run help

I am running my 1.5 mile in 6 weeks. We have been running between 2.5 and 3.5 miles on average group runs. I ran the 1.5 mile the last time in 12:00. I need to run it under 11:29 for 60% on the Cooper. Anyone have any tips on how to bring this time down?

I also have to bring down my 300m sprint about 5 seconds. Any workouts that would bring both down would be awesome. Thanks in advance for any help.

Find a hill with a moderate upgrade that takes you roughly the same amount of time to run up as it takes you to run the 300m. Do a .5 to .75 mile warm up jog, then hit that hill at 90%+ effort. Jog back down easy to recover. Repeat until you have done 6 hill repeats. Then take no more than 60 seconds from the final climb to recover, and knock out a one mile run. Do this once a week. Both your 1.5 mile run and your 300m sprint will improve. Good luck.

Look up FARTLEK on Google. It will help your times. You're close and doing some intervals will help you immensely. Been there.

I will second dmclark and the recommendation for intervals training as the way to increase your speed over a fixed distance run. Method I was taught specific to the 1.5 mile run, assuming you have a .25 mile track:

Lap 1: normal pace
Lap 2: 1/4 lap sprint, 3/4 normal pace
Lap 3: 1/2 sprint, 1/2 normal
Lap 4: 3/4 sprint, 1/4 normal
Lap 5: sprint pace
Lap 6: normal pace

Do not over exert yourself or run full speed when sprinting to start, just pick up your pace a bit above your normal speed. Also not recommended as a daily run, better if mixed with longer distance runs every other day or so. You can work intervals training into class runs also, provided all your runs don't require staying in formation and at a set pace v

It hurts, but make sure you're getting some full 220's in. I used to alternate full 220's and a lap jog (1/4 mile track). It's a killer, but you'll be amazed how you can kick it up the last 1/2 mile during the actual 1.5 mile test.

All great advice. There are infinite combinations of intervals, fartleks, and things like tempo runs, and reverse splits, etc. The idea is to mix it up beyond simply grinding out miles, which is the least effective method to improve run speed and skills. Just like you shouldn't be sprinting more than once a week, you shouldn't be doing slow distance more than once a week. It's a waste to spend your workout time that way.

The only thing I will add to the great advice already offered is that if you haven't already, find a running partner. Hopefully someone just a little better than you are. The motivation, encouragement, and comraderie can aid training indefinitely.

Thanks for the advice. I am going to start it tomorrow. Plan to do the sprints to objects once every 4 or 5 days. I don't have a track so I have to use what I have. I live in Durham, NC and we have lots of good hills so I should get a little work from all of your advice. Thanks again.

Chbarber: Try to find a GOOD running partner, who can work the intervals with you. It's tough and someone pushing you is a good thing. Best!

POD RUNNER!!!

It has an easy to follow interval program, and best of all its free on I-Tunes...you just have to get over the Tech House music.